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Historic, Archive Document
Do not assume content reflects current
scientific knowledge, policies, or practices.
QUICK k EASY
COMMODITY RECIPES
for the Food Distribution Program on Indian Reservations
United States
Department of
Agriculture
Food and Nutrition Service
PA-1449
Use of commercial names does not imply approval
or endorsement by USDA.
April 1990
n n ii n n n n n n n n
Contents
Recipes
Biscuits, Breads, Cereals, Dumplings, and
Muffins 1
Fruits and Vegetables - Hot and Cold 13
Meat and Fish Main Dishes -
Baked in the Oven 24
Meat and Fish Main Dishes -
Cooked on the Stove 33
Soups and Stews 37
Gravies, Sauces, Spreads, Syrups,
and Toppings 43
Beverages, Snacks, and Special Occasion
Foods 57
Healthy Food Habits
Seven Ways to Eat for Better Health 71
n n n n n n n n n n n n
Plan Meals for Better Health 72
Cook for Better Health 73
A Pattern for Daily Food Choices 74
Meal Ideas 75
Using Commodity Foods
Some Available Commodity Foods 76
How Much or How Many Are There? 77
Making Convenience Foods
From Commodities 78
Using One Food in Place of Another 79
Spices and Other Foods To Have
on Hand 80
Recipe Index 81
Acknowledgments
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Biscuits, Breads, Cereals, Dumplings,
and Muffins
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Preface
To the Cook, the Baker, and All the Food
Makers
This collection of recipes was gathered specially
for American Indians who get commodity foods
from the Food Distribution Program on Indian
Reservations. American Indians and people who
work with them from all over the country sent us
some great recipes for using United States
Department of Agriculture (USDA) commodity
foods. A list of contributors is inside the back
cover. From the recipes we received, we picked the
ones for this book that:
• taste good
• use commodities for at least half of the
ingredients
• use few pots and pans
• are quick and easy to make
All of the recipes have been tested with commodity
ingredients. After each recipe was made, it was
taste-tested by American Indians from several
different tribes.
This is not a diet recipe book. However, many
recipes were changed to use less sugar, fat, and
salt than usual, but still taste good. As a result,
some of the recipe names changed too. The
USDA commodity foods used in each recipe are
typed in bold letters. The amount of calories,
carbohydrates, protein, fat, and sodium for one
serving is given at the end of each recipe. This
feature will help you to plan and serve healthy
meals. Make each recipe as it is in this recipe
book. If you change a recipe or the size of the
servings, the nuthent information will change too.
People who are on special diets and need to be
more careful about eating too much sugar, fat, or
salt should talk to their doctor, nutritionist, or
dietitian.
The meals you cook using these recipes and
commodity foods should be nutritious and taste
good. Some of the recipes are old and some are
new. But all of the recipes should be quick and
easy to do.
"May the warm winds of heaven
Blow softly on your house
May the Great Spirit
Bless all who enter in."
Anonymous
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Honey-Cornmeal Drop Biscuits
Makes 10 biscuits
1% cups master mix (recipe 12)
V2 cup Cornmeal
V2 cup Milk, made from nonfat dry milk powder
2 tablespoons Honey
Mix all ingredients until a soft dough forms;
then beat with a spoon for 30 seconds.
Drop dough by rounded spoonfuls onto an
ungreased cookie sheet.
Bake at 450°F for 10-12 minutes, until brown.
Nutrition information for 1 biscuit
Calories = 151 Carbohydrates = 21 grams Protein = 3 grams Fat = 6 grams Sodium = 87 milligrams
Whole-Wheat Flour Tortillas
Makes 10 tortillas
1 Vz cups Whole-Wheat Flour
2V2 cups All-Purpose Flour
V2 cup Nonfat Dry Milk powder
1 tablespoon plus % teaspoon baking powder
V2 cup Shortening
1 cup warm water
1. Combine both flours, dry milk powder, and
baking powder in a bowl.
2. Blend in shortening with a fork until mixture
looks crumbly.
3. Slowly add warm water to mixture, using one
hand to work it into a dough.
4. Divide dough into 10 medium-sized balls. Roll
out each ball of dough on a clean cloth until
round, flat, and thin.
5. Cook both sides on a moderately hot griddle
without oil until light brown.
Nutrition information for 1 tortilla
Calories = 274 Carbohydrates = 38 grams Protein = 7 grams Fat = 11 grams Sodium = 165 milligrams
Whole-Wheat Flour Tortillas - No Fat
Makes 10 tortillas
1 V2 cups Whole-Wheat Flour
2V2 cups All-Purpose Flour
V2 cup Nonfat Dry Milk powder
1 tablespoon baking powder
1 V2 to 2 cups warm water
Combine both flours, dry milk powder, and
baking powder in a bowl.
Slowly add warm water to mixture, using one
hand to work it into a dough. Use enough
water so that the dough has the right texture
and firmness.
Divide dough into 10 medium-sized balls. Roll
out each ball on a clean cloth until round, flat,
and thin.
Cook both sides on a moderately hot griddle
without oil until light brown.
Nutrition information for 1 tortilla
Calories = 183 Carbohydrates = 38 grams Protein = 7 grams Fat = 0 Sodium = 165 milligrams
Whole-Wheat Oatmeal Pancakes
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Makes 10 pancakes, 4 inches each
% cup Rolled Oats or Rolled Wheat
2 cups water
% cup All-Purpose Flour
% cup Whole-Wheat Flour
V2 cup Nonfat Dry Milk powder
V2 cup Dry Egg Mix
2 tablespoons sugar
1 tablespoon baking powder
V4 teaspoon salt
Va cup Oil
Add oats to the water and let stand 5 nninutes.
Sift together both flours, dry milk powder, dry
egg mix, sugar, baking powder, and salt. Add
to oats. Stir only until combined.
Add oil to oats mixture. Stir only until combined.
Cook on a hot, lightly oiled griddle or fry pan
until golden brown. Turn once when tops are
covered with bubbles and edges look dry
Nutrition information for 1 pancalte
Calories = 189 Carbohydrates = 23 grams Protein = 6 grams Fat = 8 grams Sodium = 241 milligrams
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Better Than Just Oatmeal
Makes 4 servings, % cup each
1 cup Rolled Oats
V2 cup Orange Juice
1 tablespoon Honey
2 tablespoons Peanuts, chopped
Va cup Evaporated Milk
y4 cup Raisins (optional)
1. Combine all ingredients in a small bowl. Mix
well.
2. Cover and refrigerate at least 8 hours or
overnight.
3. Serve plain or with milk.
This tastes great. Try it as a summer breakfast
instead of a hot cereal. It is a filling snack, too.
Nutrition information for each cup serving
Calories = 183 Carbohydrates = 31 grams Protein = 6 grams Fat = 5 grams Sodium = 39 milligrams
Granola
Makes 24 servings, 16 cup each
V2 cup Honey
V4 cup margarine or Butter, melted
3 cups Rolled Oats or Rolled Wheat
V2 cup Nonfat Dry Milk powder
Va cup Whole-Wheat Flour
1 cup Peanuts, chopped
1 teaspoon cinnamon or nutmeg (optional)
1 cup cut-up dried, pitted Prunes or Raisins
Stir honey into melted butter.
In a large bowl, combine oats, dry milk
powder, flour, peanuts, and cinnamon.
Stir honey mixture into dry ingredients. Stir until
evenly coated.
Bake in shallow pan at SOOT for 20 minutes.
Stir every 5 minutes.
Remove oatmeal mixture from oven. Stir in
prunes or raisins.
Cool and store in an airtight container.
Nutrition information for eacli cup serving
Calories = 137 Carbohydrates = 20 grams Protein = 4 grams Fat = 6 grams Sodium = 54 milligrams
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Hot Cereal Mix
Makes about 24 servings of cooked cereal,
V2 cup each
2/2 cups Rolled Oats
1 cup Nuts, chopped
1 cup Farina
1 cup Whole-Wheat Flour
V2 cup Nonfat Dry Milk powder
1 cup Raisins, or cut-up dried, pitted Prunes
1, Mix everything togetlier.
2. Store in an airtight container until ready to
cook.
Makes 6 cups of dry cereal mix.
To Cook the Cereal:
1. Boil 172 cups water
2. Stir in 1 cup of dry cereal mix.
3. Reduce heat. Cook and stir for about 3
minutes.
4. Serve with milk and fruit or honey if desired.
1 cup dry cereal makes 4 servings of cooked
cereal, Vz cup each.
Nutrition information for each V2 cup serving
Calories = 135 Carbohydrates = 22 grams Protein = 5 grams Fat = 4 grams Sodium = 35 milligrams
Farina Dumplings
Makes 20 dumplings
2 teaspoons margarine or Butter
2V2 cups water
2 cups Instant Potato Flakes
2 tablespoons onion, chopped
V2 cup Dry Egg Mix
V2 cup Farina
V2 cup Whole-Wheat Flour
1. Measure butter and water into a large
saucepan. Heat.
2. When water starts to boil, remove saucepan
fronn the heat. Stir in potato flakes and
chopped onion.
3. Measure, then mix together the dry egg mix,
farina, and flour
4. Stir dry mixture into potato mixture.
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To Cook the Dumplings:
1. Measure 2 quarts of water into a large
saucepan. Bring to a boil.
2. Drop dunnpling mix 1 tablespoon at a tinne into
water.
3. When dumplings come to the surface, lower
the heat, cover pan, and let cook for 5
minutes.
4- Remove dumplings from water with a slotted
spoon. Serve with milk gravy (recipe 44) or
cheese sauce (recipe 47). Dumplings can also
be cooked in stews or in soups.
Nutrition information for 1 dumpling
Calories = 62 Carbohydrates = 10 grams Protein = 2 grams Fat = 2 grams Sodium = 34 milligrams
Cereal Muffins
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Makes 12 muffins
Va cup All-Purpose Flour
V2 cup Whole-Wheat Flour
1 tablespoon baking powder
V4 teaspoon salt
1 teaspoon cinnamon
1 cup Ready-To-Eat Cereal (unsweetened),
crushed
1 cup Milk, made from nonfat dry milk powder
2 tablespoons Honey or Corn Syrup
Va cup Dry Egg Mix
Va cup water
3 tablespoons Oil
V2 cup Raisins
5.
6.
Turn on oven to 400°F. Lightly oil muffin pans.
Stir together both flours, baking powder, salt,
and cinnamon. Set aside.
Put cereal and milk into a large mixing bowl.
Stir to combine. Let cereal stand 1 to 2
minutes to get soft.
Add honey or corn syrup, dry egg mix, water,
oil, and raisins to cereal mixture. Mix well.
Add flour mixture to cereal mixture. Stir until
just moist.
Fill muffin pans to make 12 muffins. Bake for
20-25 minutes, until tops are light brown.
Nutrition Information for 1 muffin
Calories = 132 Carbohydrates = 20 grams Protein = 3 grams Fat = 5 grams Sodium = 174 milligrams
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Cornmeal - Whole-Wheat Muffins
Makes 12 muffins
1 cup Whole-Wheat Flour
2V2 teaspoons baking powder
1 cup Cornmeal
Va teaspoon cinnamon
Va cup Dry Egg Mix
Va cup Nonfat Dry Milk powder
1 cup water
Vs cup Honey
Va cup Oil
1. Turn on oven to 400°F. Lightly oil muffin pans.
2. Mix in one large bowl the flour, baking powder,
cornmeal, cinnamon, dry egg mix, and dry
milk powder
3. Mix separately the water, honey, and oil. Add
all at once to dry ingredients. Stir until just
moist.
4- Fill muffin pans to make 12 muffins.
5. Bake for 25 minutes, until tops are light brown.
Nutrition information for 1 muffin
Calories = 166 Carbohydrates = 26 grams Protein = 4 grams Fat = 6 grams Sodium = 99 milligrams
Pumpkin Muffins
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Makes 12 muffins
1 V2 cups Whole-Wheat Flour
% teaspoon cinnamon
V2 teaspoon ginger
V2 teaspoon nutmeg
1 % teaspoons baking soda
V2 cup Raisins
Vs cup Peanuts, chopped
V2 cup Dry Egg Mix
V2 cup water
V2 cup Oil
V2 can Pumpkin
1. Turn on oven to 400°F. Lightly oil muffin pans.
2. Measure dry ingredients into a large bowl. Stir
until well mixed.
3. In a different bowl stir water, oil, and pumpkin
together until smooth.
4. Add pumpkin mixture to dry ingredients. Stir
until just moist. Do not beat.
5. Fill muffin pans to make 12 muffins.
6. Bake for 20 minutes, until tops are light brown.
Nutrition information for 1 muffin
Calories = 207 Carbohydrates = 19 grams Protein = 5 grams Fat = 13 grams Sodium = 173 milligrams
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Whole- Wheat Master Mix . — .
Makes about 12 cups of dry mix
4 cups All-Purpose Flour
4 cups Whole-Wheat Flour
Va cup baking powder
2 cups Nonfat Dry Milk powder
2 cups Shortening
1. Measure both flours, baking powder, and dry
milk powder into a large bowl. Mix together
very well.
2. Cut in shortening with a fork until mixture looks
coarse, like cornmeal.
3. Store in a tightly covered container at room
temperature.
4. Use, as needed, when listed in other recipes.
Hot Spicy Fruit
Makes 6 servings
1 can Peaches
1 can Pears
3 tablespoons Honey
1 teaspoon cinnamon
1. Drain both fruits. Throw syrup away.
2. Combine drained fruits in a iy2-quart baking
dish.
3. Mix together honey and cinnamon; spoon over
fruits.
4. Cover and bake at 350°F about 25 minutes or
until thoroughly heated; stir once during
baking.
Serve warm with poultry, pork, ham, or beef.
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Nutrition information for 1 serving
Calories = 85 Carbohydrates ^ 23 grams Protein = less than 1 gram Fat = 0 Sodium = 5 milligrams
Plum Applesauce
Makes 10 servings, V2 cup each
1 can Plums
1 can Applesauce
V2 cup Raisins
Drain plums. Throw syrup away. Rinse plums
with water. Drain again.
Take out the pits, if necessary.
Chop plums into tiny pieces and mash with a
fork, or put plums in a blender and blend until
smooth.
Mix plums with applesauce. Chill in refrigerator.
Before serving, sprinkle raisins on top.
Serve cold.
Nutrition information for each V2 cup serving
Calories = 58 Carbohydrates = 15 grams Protein = less than 1 gram Fat = 0 Sodium = 7 milligrams
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Rice and Fruit Pudding
Makes 5 servings, V2 cup each
1 can Apricots, chopped
1 cup liquid, use syrup from apricots plus water
V2 cup Rice, uncooked
1 tablespoon margarine or Butter
V4 teaspoon cinnamon
y4 cup Honey
1. Drain apricots. Save the syrup in a measuring
cup.
2. Add water to the syrup to make 1 cup of
liquid. Bring the liquid to a boil in a small pot.
3. Stir rice into liquid. Bring to a boil again.
4. Add apricots, butter, and cinnamon to rice
mixture.
5. Reduce heat and cover the pot. Simmer for
about 20 minutes.
6. Stir in honey Cover pot again and let it sit
without heat for 15 minutes. The rice will finish
cooking in its own steam.
As a change try other canned fruit, too.
Nutrition information for each V2 cup serving
Calories = 174 Carbohydrates = 38 grams Protein = 2 grams Fat = 2 grams Sodium = 28 milligrams
Cheesy Baked Potatoes and Spinach
Makes 8 servings, V2 cup each
2 cups water
1 tablespoon onion, finely chopped
2 tablespoons margarine or Butter
1 V2 cups Instant Potato Flakes
V4 cup Nonfat Dry Milk powder
V4 cup Dry Egg Mix
V4 teaspoon pepper
% cup Cheese, grated
1 can Spinach
^32
1. Put water, onion, and butter in a saucepan.
2. Heat until water boils. Rennove saucepan from
heat.
3. While water is heating, mix potato flal<es, dry
milk, dry egg mix, and pepper together in a
bowl.
4. Add potato flal<e mixture to boiling water. Stir
until liquid is absorbed.
Stir cheese into potatoes.
Drain spinach. Press out any extra liquid.
Put spinach in the bottom of an oiled 8- by 8-
inch pan.
Spread potato mixture over the top of the
spinach.
Bake at 425°F for 20 minutes, or until top is
light brown. Serve hot.
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5.
6.
7.
8.
9.
Calories = 167
Nutrition information for
Carbohydrates = 25 grams Protein =
each Vi cup serving
7 grams Fat = 5 grams
Sodium = 357 milligrams
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Green Bean Casserole
Makes 8 servings, V2 cup each
1 can Green Beans
2 tablespoons margarine or Butter
Vs teaspoon garlic powder
1 medium onion, chopped
1 small green pepper, chopped
2 tablespoons pimiento (optional)
1 can Tomatoes, chopped
1 teaspoon hot sauce (optional)
1 cup Cheese, grated
1. Drain beans. Throw liquid away.
2. Rinse beans with water. Drain again and put in
a baking dish.
3. Melt margarine or butter in skillet.
4. Add garlic powder, onion, green pepper, and
pimiento to butter. Cook 5 minutes.
5. Add tomatoes and hot sauce to mixture in
skillet. Mix well.
6. Pour over green beans.
7. Sprinkle cheese on top of casserole.
8. Bake at 350°F for 20 to 25 minutes.
Serve hot.
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Nutrition information for each V2 cup serving
Calories = 103 Carbohydrates = 6 grams Protein = 4 grams Fat = 8 grams Sodium = 406 milligrams
Green Pea and Cheese Salad
Makes 5 servings, V2 cup each
1 can Green Peas
V2 cup Cheese, diced
2 tablespoons onion, finely chopped
2 tablespoons celery, finely chopped
1 tablespoon pickle relish
V4 cup salad dressing
1. Drain peas. Throw liquid away.
2. Rinse peas with water Drain again and put
peas in a bowl.
3. Mix all other ingredients together
4. Pour over peas.
5. Chill in refrigerator
Using yogurt in place of salad dressing will
reduce fat in this recipe.
Using fresh, chopped green pepper in place of
relish will reduce sodium in this recipe.
Keep leftovers in refrigerator
52
Nutrition information for each Vi cup serving
Calories = 147 Carbohydrates = 11 grams Protein = 6 grams Fat = 9 grams Sodium = 415 milligrams
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Pineapple or Orange Sweet Potatoes
Makes 4 servings, V2 cup each
1 can Sweet Potatoes
Va cup canned Pineapple or Peaches or Pears
V2 cup Pineapple or Orange Juice
Vs teaspoon cinnamon or nutmeg
2 tablespoons Honey
2 teaspoons margarine or Butter, melted
Va cup Raisins (optional)
2.
3.
4.
6.
Drain sweet potatoes and fruit. Throw syrup
away. Rinse sweet potatoes and fruit with
water. Drain again.
Mash sweet potatoes in a mediunn-sized bowl.
Cut fruit into small pieces.
Add fruit, juice, and one spice to sweet
potatoes. Beat together with a fork.
Put potato mixture into a lightly oiled 1 -quart
casserole.
Top potato mixture with honey, butter, and
raisins if desired.
Bake without a lid at 350°F for 30 minutes, or
until light brown.
Nutrition information for eacli V2 cup serving
Calories = 155 Carbohydrates = 34 grams Protein = 1 gram Fat = 2 grams Sodium = 49 milligrams
Scalloped Corn
Makes 10 servings, V2 cup each
1 cup Dry Egg Mix
1 cup water
2 cans Cream-Style Corn
1 medium onion, chopped
1 cup Rolled Oats
2 tablespoons Evaporated Milk
Va teaspoon pepper
1. Turn on oven to 350°F.
2. Beat egg mix and water until smooth in a large
bowl.
3. Add all other ingredients. Mix well.
4. Pour into lightly oiled baking dish.
5. Bake at 350°F for about 1 hour, until the top is
light brown.
Nutrition information for eacli V2 cup serving
Calories =113 Carbohydrates = 10 grams Protein = 6 grams Fat = 8 grams Sodium = 245 milligrams
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Sweet Potato Cups
Makes 12 servings, Va cup each
1 can Sweet Potatoes
Vs cup Evaporated Milk
y4 cup Peanut Butter
Va cup Dry Egg Mix
Vs cup sweet potato syrup
Va cup Peanuts, chopped
Drain sweet potatoes. Keep and set aside V3
cup of the sweet potato syrup. Throw away
remaining syrup.
Mash sweet potatoes.
Beat evaporated milk, peanut butter, dry egg
mix, and syrup into the mashed sweet
potatoes.
Spoon into lightly oiled muffin tins.
Sprinkle peanuts on top.
Bake at 350°F for 30 minutes.
Serve hot. Store leftovers in the refrigerator for up
to 3 days.
Nutrition information for each Vs cup serving
Calories = 105 Carbohydrates = 11 grams Protein = 4 grams Fat = 6 grams Sodium = 82 milligrams
Top-of-the-Stove Scalloped Potatoes
Makes 6 servings, V2 cup each
1 can Whole Potatoes, sliced
^V2 cups Milk, made from nonfat dry milk powder
1 small onion, sliced
Va teaspoon salt
pepper as desired
2 tablespoons margarine or Butter
2 tablespoons All-Purpose Flour
V4 cup Ready-To-Eat Cereal (unsweetened),
crumbs
Drain potatoes. Throw liquid away. Rinse
potatoes. Set potatoes aside.
Put milk in a pan. Add potatoes, onion, salt,
and pepper.
Cover pan. Cook over low heat 15 to 20
minutes, until potatoes and onion are soft.
Melt margarine or butter in another saucepan.
Stir in flour
Pour the milk from the potatoes into the flour
mixture. Stir quickly until smooth. Keep stirring
until thick.
Pour milk and butter mixture back over potatoes.
Heat and stir gently until the potatoes are hot.
Before serving, sprinkle cereal crumbs over the
potatoes.
11
Nutrition information for each cup serving
Calories = 99 Carbohydrates = 13 grams Protein = 3 grams Fat = 4 grams Sodium = 293 milligrams
^ r f f r r f f r r r t r t t i i i i i f r r
Vegetable Salad
Makes 12 servings, V2 cup each
1 can Whole Kernel Corn
1 can Carrots, sliced
1 can Green Beans
1 can Tomatoes, cut up
1 tablespoon onion, finely chopped
1 tablespoon green pepper, finely chopped
V3 cup juice from tomatoes
Va cup Oil
Vs cup vinegar
2 tablespoons Corn Syrup
Vs teaspoon pepper
1. Drain corn, carrots, and green beans. Throw
liquid away. Rinse vegetables and drain again.
2. Drain tomatoes. Save V3 cup of the liquid.
3. Mix corn, carrots, green beans, tomatoes,
onion, and green pepper in a large bowl.
4. Mix together all the other ingredients.
5. Pour over vegetables.
6. Cover and let sit at least 3 hours in the
refrigerator.
You can use any combination of vegetables.
Chopped fresh garden vegetables add flavor and
crunch to this recipe.
Nutrition information for each V2 cup serving
Calories = 95 Carbohydrates = 12 grams Protein = 2 grams Fat = 5 grams Sodium = 273 milligrams
Meat and Fish Main Dishes
Baked in the Oven
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Chicken Enchilada Casserole
Makes 10 servings
1 can Chicken
V2 cup onion, chopped
V2 teaspoon garlic powder
V2 cup green cliilies, diced
1 can Tomatoes
1 teaspoon oregano
1 teaspoon pepper
12 corn tortillas
2 cups Cheese, grated
1 V2 cups milk gravy (recipe 44)
Leftovers can be frozen or refrigerated and used
within 2 or 3 days.
Drain chicken. Throw juices away Rinse
chicken with hot water to take off extra fat.
Drain again.
Mix chicken, onion, garlic powder, green
chilies, tomatoes, oregano, and pepper
together Set aside.
Line a lightly oiled 9- by 13-inch baking pan
with three tortillas.
Pour chicken mixture over the tortillas.
Sprinkle % cup of cheese on top of chicken.
Place remaining three tortillas on top.
Make milk gravy and pour over tortillas.
Sprinkle last Va cup of cheese over top.
Bake at 350°F for 20 minutes.
Nutrition information for 1 serving
Calories = 324 Carbohydrates = 23 grams Protein = 22 grams Fat = 16 grams Sodium = 753 milligrams
Cold or Hot Macaroni and Meat Salad
Makes 6 servings, 1 cup each
2 cups Macaroni, dry
V2 can Chicken or Turkey or Tuna
1 cup Cheese, diced
V4 cup celery, chopped
2 tablespoons onion, finely chopped
V4 cup salad dressing, mayonnaise-type
Va cup Evaporated MWk
1 teaspoon prepared mustard
Va cup sweet pickle relish or chopped pickles
V2 can Green Peas or Whole Kernel Corn or
Carrots or a 1 -cup combination
Using fresh, chopped green pepper in place of
relish will reduce the sodium in this recipe.
Cook macaroni using directions on the
package.
Drain meat. Rinse under hot water to take off
extra fat. Drain again.
In a large bowl combine macaroni, meat,
cheese, celery, and onion.
Blend salad dressing, evaporated milk, and
mustard together in a small bowl.
Add to macaroni mixture. Mix well.
Gently stir pickle relish and drained peas into
macaroni mixture.
To serve cold, chill in the refrigerator several
hours. To serve hot, put into a lightly oiled
casserole dish. Bake at 375°F for 30 to 35
minutes.
Calories = 398
Nutrition Information for 1 cup
Carbohydrates = 43 grams Protein = 22 grams Fat
15 grams Sodium = 740 milligrams
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Meat, Cheese, and Potato Pie
Makes 6 servings
V2 can Luncheon Meat or Pork or Chicken
2 tablespoons margarine or Butter
1% cups water
2 tablespoons Nonfat Dry Milk powder
2 cups Instant Potato Flakes
1 tablespoon prepared mustard
1 can Carrots
y4 cup onion, chopped
V2 cup Cheese, grated
8.
9.
10.
Turn on oven to 350°F.
Drain meat juices. Throw juices away. Rinse
under hot water to take off extra fat. Drain
again well. Set aside.
Put margarine or butter and water in a
saucepan. Heat to a boil.
Remove from heat and add milk powder.
Stir in potato flakes gently with a fork until
soft and moist.
Stir mustard into mashed potatoes. Spread
in bottom of a lightly oiled 9- by 13-inch pan.
Drain carrots. Throw liquid away. Rinse
carrots with water. Drain again.
Mix meat, carrots, and onion together.
Spread in a layer over the top of the potatoes.
Sprinkle cheese over meat layer. Bake for 30
minutes.
Calories = 330 Carbohydrates
Nutrition information for 1 serving
grams Protein = 14 grams Fat = 23 grams
Sodium = 1,198 milligrams
No-Fuss Turkey or Chicken Pie
Makes 6 servings
1 can Turkey or Chicken
1 can Carrots
V2 cup onion, sliced
1 cup Cheese, grated
1 V4 cups Milk, made from nonfat dry milk powder
% cup master mix (recipe 12)
V2 cup Dry Egg Mix
Drain meat. Throw juices away. Rinse meat
under hot water to take off extra fat. Drain
again.
Drain carrots. Throw liquid away Rinse with
water and drain again.
Lightly oil a 10-inch pie plate.
Sprinkle meat, carrots, onion, and cheese in
pie plate.
Mix master mix and dry egg mix together in a
small bowl.
Mix milk into dry ingredients. Pour over
ingredients in pie plate.
Bake at 400°F for 25 to 30 minutes.
Let set about 5 minutes before cutting.
Nutrition information for 1 serving
Calories = 394 Carbohydrates = 16 grams Protein = 35 grams Fat = 21 grams Sodium = 1 ,005 milligrams
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One-Pan Mexican-Style Meat Bake
Makes 10 servings
1 can Meatball Stew
2 cups master mix (recipe 12)
V4 cup Nonfat Dry Milk powder
V2 cup Dry Egg Mix
1 Va cups water
V2 cup onion, chopped
2 tablespoons chili powder
V2 teaspoon garlic powder
V2 teaspoon cumin, ground (optional)
1 cup Cheese, grated
2 cans Tomatoes
May be served with taco sauce.
6.
7.
8.
Turn on oven to 350°F. Lightly oil the inside of a
rectangular oven pan.
Chop meatballs into small pieces. Set aside.
Mix the master mix, dry milk powder, and dry
egg mix together in pan.
Add water and mix well with a fork.
Stir the meat, stew vegetables with gravy,
onion, and seasonings into the batten Spread
evenly in a 9- by 13-inch pan.
Bake uncovered for 25 to 30 minutes or until
top springs back when touched.
Drain tomatoes and chop into small pieces.
Save juice from tomatoes for another recipe.
Add grated cheese and chopped tomatoes
over top of casserole. Bake again for 1 to 2
minutes to melt cheese.
Calories = 285 Carbohydrates
Nutrition information for 1 serving
24 grams Protein = 13 grams Fat =
16 grams Sodium = 764 milligrams
Salmon Tomato Loaf
Makes 6 servings
1 can Salmon
1 can Tomatoes
1 tablespoon margarine or Butter, melted
2 cups Ready-To-Eat Cereal (unsweetened),
crushed
Va cup Dry Egg Mix
Va cup water
Va cup onion, chopped
pepper to taste
1. Drain salmon. Throw juices away.
2. Separate salmon with a fork and mash bones.
3. Put all ingredients in a bowl.
4. Mix lightly with a fork.
5. Put into a lightly oiled baking dish or form a
loaf in a baking pan.
6. Bake at 425T about 25 minutes.
Tuna can be used in place of salmon.
Nutrition information for 1 serving
Calories = 169 Carbohydrates = 10 grams Protein = 14 grams Fat = 8 grams Sodium = 631 milligrams
E ^ E E f r p pi f r f f f f I f I: f-i p p p f f
Savory Spinach Squares
Makes 8 squares
1 can Spinach
% cup Rice, uncooked
% cup Dry Egg IVlix
% cup water
% cup Evaporated Milk
V2 cup onion, chopped
2 tablespoons parsley, dried or fresh
1 teaspoon Worcestershire sauce
V2 teaspoon nutmeg (optional)
2 cups Cheese, shredded
1. Drain spinach. Throw liquid away.
2. Cook rice using directions on package. Set
aside.
3. Beat egg nnix, water, evaporated milk, onion,
parsley Worcestershire sauce, and nutnneg
together in a large bowl.
4. Stir rice, spinach, and cheese into egg
mixture.
5. Pour into a greased, shallow 2-quart baking
dish.
6. Bake at 350°F for 45 minutes. Cut into 8
squares.
Serve hot.
Nutrition information for 1 square
Calories = 265 Carbohydrates = 19 grams Protein = 14 grams Fat = 15 grams Sodium = 538 milligrams
Six In One
Makes 10 servings, 1 cup each
V2 can Luncheon Meat, chopped
1 can Green Beans
1 can Cream-Style Corn
1 can Carrots
1 can Whole Potatoes
1 can Tomato Sauce
Drain meat juices. Throw juices away. Rinse
meat with hot water to take off extra fat.
Drain green beans, carrots, and potatoes.
Throw liquid away. Rinse vegetables with water
Drain again.
Slice the carrots. Cut the potatoes in half.
Put meat and all vegetables in a 9- by 13-inch
baking dish in layers.
Pour tomato sauce over all.
Bake at 350°F for 45 minutes or until done.
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Nutrition information for 1 cup
Calories = 189 Carbohydrates = 20 grams Protein = 8 grams Fat = 10 grams Sodium = 1,131 milligrams
Tuna Loaf
Makes 6 servings
4 cups Rice, cooked
2 cups Cheese, grated
1 can Tuna
2 tablespoons onion, chopped
2 tablespoons parsley flakes
% cup Dry Egg Mix
% cup water
/2 cup Evaporated IVIilk
1. Drain tuna. Throw juices away.
2. Put rice, cheese, tuna, onion, and parsley in a
bowl. Mix well.
3. Mix together egg mix and water.
4. Stir in evaporated milk.
5. Pour egg and milk mixture into the tuna
mixture. Mix well.
6. Lightly coat a loaf pan with oil or shortening.
Pour tuna mixture into loaf pan.
7. Bake at 375°F for 45 minutes.
^32
Nutrition information for 1 serving
Calories = 476 Carbohydrates = 42 grams Protein = 31 grams Fat = 19 grams Sodium = 843 milligrams
Meataroni
Makes 6 servings, 1 cup each
1 cup Macaroni, uncooked
1 can Beef or Pork
Va cup onion, chopped
1 can Green Peas
1 can Tomatoes, cut up with juice
2 cups water
pepper to taste
5.
Cook macaroni using directions on the
package. Drain.
Drain beef. Throw juices away. Rinse beef with
hot water to take off extra fat.
Drain peas. Throw liquid away. Rinse peas with
water. Drain again.
Combine macaroni, meat, vegetables, water,
and pepper in a large saucepan.
Cook over low heat 15 to 20 minutes, until well
heated.
For a change, try another vegetable in place of
peas.
Nutrition information for 1 cup
Calories = 239 Carbohydrates = 16 grams Protein = 21 grams Fat = 10 grams Sodium = 575 milligrams
Pork in Peanut Butter Sauce
Makes 6 servings, 1 cup each
1 can Pork
1 medium onion, chopped
V2 cup Peanut Butter
V2 teaspoon ground ginger or cinnamon or curry
powder
V2 teaspoon pepper
2 tablespoons All-Purpose Flour
2 cups cold water
Drain pork. Throw juices away. Rinse pork with
hot water to take off extra fat.
Brown pork with onion in skillet until onion is
soft.
Stir in peanut butter, the ginger or cinnamon or
curry powder, and pepper
Mix flour and cold water in small bowl to make
a smooth paste. Add to peanut butter and pork
mixture.
Cook and stir for 3 minutes until mixture
becomes thick.
Serve hot over rice or pasta.
Nutrition information for 1 cup
Calories = 310 Carbohydrates = 7 grams Protein = 23 grams Fat = 21 grams Sodium = 412 milligrams
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Porcupine Patties
Makes 10 patties
/3 cup Dry Egg Mix
Vs cup water
1 can Meat, any variety
V2 cup Rice, uncooked
V2 cup Instant Potato Flakes, dry
V2 cup onion, chopped
1 can Tomato Sauce
1. Beat egg mix into water.
2. Drain meat. Throw juices away. Rinse meat with
hot water to take off extra fat. Drain meat
again.
3. Cut meat into small pieces and add to egg
mixture.
4. Mix in rice, potato flakes, and onion.
5. Form into 10 patties. Brown in a lightly oiled fry
pan.
6. When patties are browned, pour tomato sauce
on top of them.
7. Cover and cook on low heat for 20 to 30
minutes.
For a change, use Barbeque Sauce (recipe 46) in
place of tomato sauce.
Calories = 193 Carbohydrates
Nutrition information for 1 patty
14 grams Protein = 13 grams Fat = 9 grams Sodium = 478 milligrams
Stove-Top Tamale Pie
Makes 5 servings, 1 Va cups each
1 can Vegetarian Beans
1 can Whole Kernel Corn
Va cup green pepper, chopped
Va cup onion, chopped
1 V2 teaspoons Oil
1 can Tomatoes with juice
1 tablespoon chili powder
Vs cup Cornmeal
% cup water
V2 cup Cheese, grated
c: c: L r t: c t: e: c E g e_ r
1. Drain vegetarian beans and corn. Rinse with
water
2. Cook green pepper and onion in oil in a large
skillet until soft.
3. IVIash tomatoes with a fork. Add tonnatoes and
their juice, vegetarian beans, corn, and chili
powder to the skillet.
4. Cover and cook over low heat until flavors are
blended, about 10 minutes.
While the bean mixture is heating:
1. Place cornmeal and water in a small
saucepan.
2. Cook over medium heat. Stir while cornmeal
gets thick.
3. Mix cheese with the cornmeal.
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4. Spread cornmeal and cheese mixture over
bean mixture to form a crust.
5. Sprinkle more chili powder over crust, if
desired.
6. Cook over low heat without a lid until crust is
set, about 5 to 7 minutes.
Nutrition information for each IVa-cup serving
Calories = 220 Carbohydrates = 37 grams Protein = 9 grams Fat = 6 grams Sodium = 762 milligrams
Soups and Stews
1. Put water, oil, and onion into a saucepan. Cook
until onion is soft.
2. Sprinkle flour into saucepan a little at a time,
stirring to keep smooth.
3. Drain peas. Throw liquid away. Rinse peas with
water Drain again.
4. Add evaporated milk to onion mixture.
5. Cook and stir over medium heat until thick and
smooth.
6. Drain chicken. Throw juices away. Rinse chicken
with hot water to take off extra fat. Drain again.
7. Add water, chicken, peas, corn, and
Worcestershire sauce to the saucepan.
8. Mix well and stir over low heat until well
heated. Serve hot.
Nutrition information for 1 cup
Calories = 331 Carbohydrates = 27 grams Protein = 28 grams Fat = 13 grams Sodium = 857 milligrams
Makes 6 servings, 1 cup each
Va cup water
1 tablespoon Oil
1 small onion, chopped
3 tablespoons All-Purpose Flour
% cup Evaporated Milk
V2 cup water
1 can Chicken
1 can Green Peas
1 can Cream-Style Corn
Va teaspoon Worcestershire sauce (optional)
Corn Chowder
Makes 10 servings, VA cups each
Va can Luncheon Meat
1 medium onion, diced
V2 cup celery, diced
2 tablespoons margarine or Butter
2 cans Whole Potatoes
2 cans Cream-Style Corn
% cup Nonfat Dry Milk powder
1 can Evaporated Milk
1 can water, using evaporated milk can
Va teaspoon pepper
1. in a large pan, cook onion and celery in
margarine or butter until tender, about 5
minutes.
2. Cut luncheon meat into 1-inch squares. Rinse
off extra fat and salt with warm water. Drain
well.
3. Add luncheon meat to onion mixture.
4. Drain potatoes. Throw liquid away Rinse
potatoes with water Drain again.
5. Cut potatoes into small pieces.
6. Add potatoes to the luncheon meat mixture.
7. Stir in corn, nonfat dry milk, evaporated milk,
and pepper.
8. Add 1 can of water, using milk can to measure.
9. Heat just until ready to boil. Serve hot.
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Calories
Nutrition information for each 1V4-cup serving
249 Carbohydrates = 32 grams Protein = 10 grams Fat = 10 grams Sodium
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765 milligrams
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Quick Potato and Spinach Soup . — .
Makes 6 servings, 1 cup each
Va cup margarine or Butter
1 small onion, chopped
3 cups Milk, made from nonfat dry milk powder
1 cup water
1 can Whole Potatoes
y2 can Spinach
1 cup Instant Potato Flakes
V4 teaspoon pepper
1. Cook onion in margarine or butter at medium
heat in a large saucepan until soft.
2. Add milk and water to onion. Heat mixture until
it is hot.
3. Drain potatoes and spinach. Throw liquid away.
Rinse both vegetables with water Drain again.
4. Chop potatoes and spinach.
5. Add instant potatoes, chopped potatoes and
spinach, and pepper to milk mixture.
6. Simmer together 10 minutes before serving.
23
Nutrition information for 1 cup
Calories = 174 Carbohydrates = 20 grams Protein = 6 grams Fat = 8 grams Sodium = 290 milligrams
Tasty Lima Bean Soup
Makes 10 servings, 1 cups each
1 -pound bag Dry Lima Beans
8 cups water
Va can Luncheon Meat
2 cans Tomatoes, cut up with juice
1 cup onion, chopped
1 tablespoon Worcestershire sauce
Va teaspoon pepper
1. Place dry lima beans and water in a pot. Heat
to boiling. Boil for 2 minutes.
2. Remove from heat. Cover and let soak for 1 V2
hours or overnight in refrigerator.
3. Heat beans and water to a gentle boil. Cook
until soft, about 1 V2 hours.
4. Drain beans, reserve 1 cup of liquid.
5. Drain luncheon meat. Throw juices away. Rinse
meat with hot water to take off extra fat. Drain.
6. Cut luncheon meat into 1-inch cubes. Add
meat to the beans.
7. Break up the tomatoes with a spoon and add
to the beans.
8. Add all other ingredients to pot. Heat until just
boiling. Serve hot.
Calories = 212
Nutrition information for each VA-cup serving
Carbohydrates = 30 grams Protein = 12 grams Fat = 5 grams
Sodium = 427 milligrams
All Commodities Stew =
Makes 8 servings, 1 cup each
1 can Commodity Meat of choice
1 can Whole Potatoes
1 can Carrots
1 can Whole Kernel Corn
1 can Green Beans
2 cans Tomatoes with juice
1 to 2 cups water
garlic or onion to taste
Drain meat. Throw juices away. Rinse meat with
hot water to take off extra fat.
Drain potatoes, carrots, corn, and green
beans. Throw liquid away. Rinse vegetables
with water
Chop potatoes. Slice carrots.
Put all ingredients in a large saucepan.
Bring to a boil, stir then lower heat. Simmer 10
minutes before serving.
Serve hot.
Serve with farina dumplings (recipe 8). Try this
with different combinations of vegetables for a
nice change.
Nutrition information for 1 cup
Calories = 207 Carbohydrates = 21 grams Protein = 16 grams Fat = 7 grams Sodium = 748 milligrams
Meatball Stew Plus — — .
Makes 10 servings, 1 cup each
4 cups water
V2 cup onion, chopped
V4 head cabbage, chopped
1 can Carrots
1 can Green Beans
1 can Whole Potatoes
1 can Meatball Stew
1 can Tomatoes with juice
Va teaspoon pepper
Va teaspoon garlic powder
Put water, onion, and cabbage in a large
saucepan. Bring to a boil.
Lower heat, cover, and simmer until onion and
cabbage are soft, about 20 minutes.
Drain carrots, green beans, and potatoes.
Throw liquid away. Rinse vegetables with water.
Chop potatoes.
When cabbage mixture is ready, add carrots,
green beans, potatoes, stew, tomatoes,
pepper, and garlic powder.
Heat about 5 to 10 minutes until all ingredients
are heated.
Serve hot.
Nutrition information for 1 cup
Calories = 108 Carbohydrates = 15 grams Protein = 6 grams Fat = 3 grams Sodium = 632 milligrams
avies, Sauces, Spreads, f
Meat Gravy .
Makes 6 servings, % cup each
Vz can Beef or Pork or Chicken or Turkey
% cup water
V2 cup onion, chopped
1 tablespoon chili powder, or more to taste
Va cup All-Purpose Flour
% cup cold water
1. Drain juices. Throw juices away. Rinse nneat
with hot water to take off extra fat. Drain again.
2. Mix % cup water, onion, and chili powder in a
skillet. Add meat.
3. Bring to a boil.
4. Mix flour with the other Ya cup cold water to
make a smooth paste. Pour over meat mixture.
5. Cook and stir over heat until thick.
Serve over pasta, rice, noodles, or retried beans.
n
Nutrition information for each y4-cup serving
Calories = 104 Carbohydrates = 5 grams Protein = 10 grams Fat = 5 grams Sodium = 141 milligrams
Milk Gravy
Makes about 2V2 cups (5 servings, V2 cup each)
Va cup margarine or Butter
V4 cup Whole-Wheat Flour or All-Purpose Flour
2 cups Milk, made from nonfat dry milk powder
1. Melt margarine or butter in a saucepan.
2. Blend flour into melted fat.
3. Stir until smooth and bubbly. Remove from
lieat.
4. Add milk slowly while stirring to keep the
mixture smooth.
5. Return mixture to a low heat. Cook and stir
until thickened.
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Nutrition information for each y2-cup serving
Calories = 135 Carbohydrates = 9 grams Protein = 4 grams Fat = 9 grams Sodium = 143 milligrams
Tomato Gravy
Makes 2 cups (4 servings, V2 cup each)
2 tablespoons onion, chopped
2 tablespoons green pepper, chopped
2 tablespoons margarine or Oil or Butter
V/2 tablespoons All-Purpose Flour
1 can Tomato Sauce
Vs teaspoon pepper
Vs teaspoon basil, dried
74 cup water
1. Cook onion and green pepper in margarine or
oil or butter until soft in a large skillet.
2. Stir flour into onion mixture until well mixed.
3. Add tomato sauce, black pepper, basil, and
water.
4. Cook and stir until slightly thickened.
Serve over meatloaf, pasta, rice, or scrambled
eggs.
Nutrition information for each y2-cup serving
Calories = 96 Carbohydrates = 10 grams Protein = 2 grams Fat = 6 grams Sodium = 701 milligrams
Barbeque Sauce
Makes 2V2 cups (20 servings, 2 tablespoons
each)
1 can Tomato Sauce
V2 cup water
2 tablespoons vinegar or lemon juice
dash hot sauce
dash pepper
1 tablespoon Corn Syrup or Honey
1. Combine all ingredients in a saucepan.
2. Heat until mixture boils. Remove from heat.
Use to baste or pour over chicken, pork, or beef.
Store leftover sauce in the refrigerator
^^ ^ ^
Nutrition information for each 2-tablespoon serving
Calories = 10 Carbohydrates = 2 grams Protein = less than 1 gram Fat = 0 Sodium = 129 milligrams
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Cheese Sauce
Makes about 3 cups (6 servings, V2 cup each) 1. Make milk gravy recipe
2 Add cheese to it
2 cups milk gravy (recipe 44) Stir over low heat until cheese melts.
2 cups Cheese, grated
Serve over cornbread, corn muffins, biscuits,
pasta, or toast.
Nutrition information for each y2-cup serving
Calories = 248 Carbohydrates = 8 grams Protein = 11 grams Fat = 19 grams Sodium = 654 milligrams
Spaghetti Sauce
Makes 10 servings, V2 cup each
2 tablespoons Oil or Shortening
% cup onion, chopped
2 large sections of garlic, finely chopped
% cup green pepper, chopped
y4 teaspoon hot red pepper flakes (optional)
4 cans Tomatoes with juice
2 bay leaves
1 teaspoon basil
Va teaspoon black pepper
2 cans Green Beans
5.
Heat oil in saucepan over mediunn heat.
Add onion, garlic, green pepper, and hot
pepper flakes to oil. Cover and heat 2 minutes,
stirring occasionally.
Mash tonnatoes into small pieces. Add to
mixture in saucepan.
Add herbs to mixture. Cover and bring to a
boil. Reduce heat and simmer for 25 minutes,
stirring occasionally
Drain green beans and rinse with water Add to
mixture in saucepan. Heat thoroughly before
serving.
Use V2 cup of sauce over 1 cup cooked spaghetti
or noodles for each serving. Sauce freezes well.
Calories = 79 Carbohydrates
Nutrition Information for V2 cup
12 grams Protein = 3 grams Fat
3 grams Sodium = 428 milligrams
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Vegetable Sauce
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Makes 7 servings, V2 cup each
1 can Any Vegetable or Mix of Vegetables
(about 2 cups)
2 cups milk gravy (recipe 44)
2 tablespoons onion, chopped
1. Drain vegetables. Throw liquid away Rinse
vegetables with water Drain well. Set aside.
2. IVIake milk gravy recipe.
3. Add vegetables and onion to milk gravy
4. Stir over low heat until heated.
Nutrition Information for each V2-cup serving
Calories = 111 Carbohydrates = 10 grams Protein = 3 grams Fat = 6 grams Sodium = 193 milligrams
Raisin Butter
Makes 1 V2 cups (24 servings, 1 tablespoon
each)
1 V2 cups Raisins
% cup Orange Juice
V2 teaspoon cinnamon
dash ground cloves
1. Combine all ingredients in a saucepan.
2. Bring to a boil. Lower heat and simmer,
uncovered, for 10 minutes.
3. Whip in a blender or mash with a fork until
smooth.
Store in the refrigerator
Serve on bread, muffins, biscuits, and rolls.
Nutrition information for 1 tablespoon
Calories = 32 Carbohydrates = 8 grams Protein = less than 1 gram Fat = 0 Sodium = 1 milligram
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Sweet Potato Spread
Makes 2 cups (32 servings, 1 tablespoon each) 1. Drain sweet potatoes. Throw syrup away.
2. Mash sweet potatoes with a fork in a bowl.
1 can Sweet Potatoes ^ ^^^^ ^^^^^ ^^^^^^ ^ .^^^ ^^^^^
% Hone
./"^ ^^'^ orisy _ 4_ orange juice to mixture. Add more orange
V4 CUD Oranqe Juice r '
^ ^ juice if you want a thinner spread.
Store in the refrigerator.
Serve on bread, toast, biscuits, muffins, and rolls.
Nutrition information for 1 tablespoon
Calories = 85 Carbohydrates = 1i grams Protein = 2 grams Fat = 4 grams Sodium = 46 milligrams
Grape Juice Syrup
Makes 214 cups
1 V2 tablespoons cornstarch
Va cup sugar
2 cups Grape Juice
Va cup Orange Juice
1. Stir cornstarch and sugar together.
2. Stir in grape juice. Cook and stir until liquid
bubbles and gets thick.
3. Take off heat. Stir in orange juice.
Serve warm. Refrigerate any syrup left over for up
to 2 weeks. Reheat before using again.
Use on top of trench toast, pancakes, ice cream,
biscuits, or muffins.
Nutrition information for 1 tablespoon
Calories = 14 Carbohydrates = 4 grams Protein = 0 Fat = 0 Sodium = less than 1 milligram
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Crunchy Toppings
Makes about V2 cup of topping
For Desserts:
V2 cup sweet Ready-To-Eat Cereal, crushed
your choice of spices like cinnamon, nutmeg,
ginger, or any others, to taste
Crush the sweet cereal into smaller pieces.
Mix into cereal any spice or mixture of spices
you like in amounts that suit your taste.
Use about 2 tablespoons over a serving of
pudding or on top of canned or fresh fruit.
For Baked Vegetables or Main Dish Casseroles:
V2 cup unsweetened Ready-To-Eat Cereal,
crushed
your choice of herbs such as parsley onion
powder, garlic powder, or basil, to taste
2 tablespoons margarine or Butter, melted
1. Crush unsweetened cereal into smaller pieces.
2. Add any herb or mixture of herbs you like in
amounts to suit your taste.
3. Mix margarine or butter into mixture.
4. Sprinkle on top of a vegetable dish or main
dish casserole.
5. Bake at 350°F until the food is tender and
done. Baking time will vary depending on the
food being baked.
For less fat in your food, just use crushed cereal with herbs.
Crispy Coatings
Makes about 1 cup of coating
1 cup any unsweetened Ready-To-Eat Cereal,
crushed
any herb like parsley, onion powder, garlic powder,
basil, black pepper, or chili powder, to taste
Evaporated Milk
Crush cereal into crumbs.
Add any herb or nnixture of herbs you like in
announts to suit your taste. Set aside.
Dip large pieces of nneat, fish, or vegetables
into evaporated milk.
Coat each piece with the crushed cereal
mixture.
Bake at 350°F until tender and done. Baking
time will depend on the size of the food
pieces.
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Whipped Topping for Desserts IVIade With
Nonfat Dry Milk =
Makes 3V2 cups (28 servings, 2 tablespoons
each)
V2 cup Nonfat Dry Milk powder
Vz cup ice water
1 tablespoon lemon juice
Va cup Corn Syrup
V2 teaspoon vanilla
m m
1. Chill a small bowl and beaters.
2. Whip dry milk and ice water until soft peaks
form, about 3 to 4 minutes.
3. Add lemon juice and beat until stiff, about 3 to
4 minutes.
4. Gently stir corn syrup and vanilla into whipped
milk.
Serve at once. Mixture loses its shape quickly
Note: This recipe works best as a topping. It will
not work as an ingredient in a recipe.
Nutrition Information for each 2-tablespoon serving
Calories = 13 Carbohydrates = 3 grams Protein = less than 1 gram Fat = 0 Sodium = 9 milligrams
Whipped Topping IVIade With Evaporated MWk .
Makes 2 cups (16 servings, 2 tablespoons
each)
V2 cup Evaporated Milk
2 teaspoons lemon juice
V4 cup Corn Syrup
V2 teaspoon vanilla
1. Chill milk in a bowl in freezer until ice fornns
around the edges. Chill mixing beaters as well.
2. Remove milk from freezer. Whip until stiff.
3. Add lemon juice to milk. Keep on beating until
very stiff.
4. Blend corn syrup and vanilla into milk mixture.
Serve immediately
Note: This topping will keep its shape longer
than the whipped topping in recipe 55.
Nutrition information for each 2-tablespoon serving
Calories = 26 Carbohydrates = 5 grams Protein = 1 gram Fat = 1 gram Sodium = 12 milligrams
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Beverages, Snacks, aod
Special Occasion Foods
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1 « « ■ I
Fruit Freeze
■! "1 ^
Makes 5 servings
3 cups Fruit Juice, any kind
1 cup Canned Fruit, chopped or mashed
1. Blend fruit juice and canned fruit together
2. Pour into five 5-ounce paper cups. Fill within V2
inch of top.
3. Freeze for 1 hour The mixture should be partly
frozen. Put a wooden spoon or a flat wooden
stick in the center of each cup.
4. Put back in the freezer
5. Freeze about 3 hours or until hard.
6. To remove fruit freeze from cup, warm cup
between both hands.
Try these flavors. They are good together:
• orange juice + pineapple
• apple juice + any fruit
Nutrition information for 1 serving
Calories = 89 Carbohydrates = 21 grams Protein = 1 gram Fat = less than 1 gram Sodium = 3 milligrams
Fruit Julius
Makes 4 servings, about % cup each
2 cups Fruit Juice, any kind
% cup Nonfat Dry Mi\k powder
1 teaspoon vanilla
5 or 6 ice cubes, crushed
1. Crush ice in a clean cloth with a hammer or
rolling pin.
2. Combine all ingredients in a container with a
tight lid.
3. Shake until blended.
4. Serve at once in a glass.
Nutrition information for each y4-cup serving
Calories = 93 Carbohydrates = 18 grams Protein = 5 grams Fat = less than 1 gram Sodium = 65 milligrams
Fruit Milkshake
^
Makes about 4 servings, 1 cup each
1 can Plums in syrup
V2 cup Nonfat Dry Milk powder
8 ice cubes, crushed
1. Drain plums, but keep syrup.
2. Remove seeds from plums. Cut fruit into
pieces.
3. Mash fruit through a strainer or in a food mill
4. Add the syrup.
5. Blend dry milk powder with fruit.
6. Crush ice in a clean cloth with a hammer or
rolling pin.
7. Blend crushed ice with fruit mixture.
As a change, try other canned fruits, too.
Nutrition information for each 1-cup serving
Calories = 70 Carbohydrates = 15 grams Protein = 3 grams Fat = 0 Sodium = 59 milligrams
Winner's Party Home Brew
Makes about 40 servings, % cup each
2 cans Peaches or Apricots
1 can Grapefruit Juice
4 liters club soda or diet ginger ale or diet lemon-
lime soda
1. Blend apricots or peaches in a blender or
mash into a paste.
2. Pour mashed fruit into a punch bowl.
3. Add the juice and soda to the mashed fruit.
Stir well.
4. Chill or add ice cubes to serve cold.
Any combination of fruit and fruit juice can be
used.
Nutrition information for each %-cup serving
Calories = 17 Carbohydrates = 4 grams Protein = 0 Fat = 0 Sodium = 21 milligrams
' I M ' M M ! i 1 1 1 1 1 1 I ! 1 1 1 1 r I I J 1 1 n n n n
1^ m
Makes 16 servings, 2 tablespoons each
1 can Vegetarian Beans
2 tablespoons lemon juice or water
2 tablespoons Nonfat Dry Milk powder
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon finely diced onion or onion powder
V2 to 1 V2 teaspoons hot sauce (optional)
1. Drain beans. Throw liquid away. Rinse beans
with water. Drain well.
2. Mash beans with a fork.
3. Mix lemon juice, dry milk powder, and spices
with the beans.
4. Add hot sauce to taste.
Serve on vegetable sticks, low-salt crackers, or
no-salt tortilla chips.
Nutrition information for each 2-tablespoon serving
Calories = 22 Carbohydrates = 5 grams Protein = 1 gram Fat = 0 Sodium = 82 milligrams
Cheese Snack Wafers
Makes 56 wafers
V2 cup All-Purpose Flour
Va cup Whole-Wheat Flour
dash cayenne pepper (optional)
V2 cup margarine or Butter, softened
2 cups Cheese, sinredded
1 V2 cups dry, unsweetened Ready-to-Eat Cereal
Mix both flours and cayenne pepper together
in a small bowl. Set aside.
In a large bowl, beat margarine or butter and
cheese together until light and fluffy
Add cereal to butter-cheese mixture. Stir until
blended.
Add the flour mixture and stir until just
moistened.
Drop teaspoons of batter onto an ungreased
cookie sheet. Flatten each mound with a fork
dipped in flour
Bake at 350°F for 12 minutes or until light
brown around the edges.
Remove from the cookie sheet. Cool.
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Nutrition information for 1 wafer
Calories = 37 Carbohydrates = 2 grams Protein = 1 gram Fat = 3 grams Sodium = 80 milligrams
q 1^ ^ ^ 4 ^ p ^ ^1
Whole-Grain Meat Squares
^ ^ ^ m m m
m m ^
Makes 24 snack squares or 12 main dish
servings
1 V2 cups water
% cup Milk, made from nonfat dry milk powder
Va cup Dry Egg Mix
V4 cup margarine or Butter, melted
2 tablespoons Honey
V2 cup Rolled Oats
1 cup Cornmeal
1 cup Whole-Wheat Flour
1 tablespoon baking powder
1 cup Pork, finely chopped
1 cup Cheese, grated
Store leftovers in the refrigerator or freezer
6.
8.
Combine water, milk, dry egg mix, margarine
or butter, and honey in a bowl. Set aside.
Mix oats, cornmeal, flour, and baking powder
in a large bowl.
Add liquid ingredients to dry ingredients. Mix
until just moistened.
Spread half of the batter in a lightly oiled
9- by 13-inch pan.
Drain pork. Throw juices away Rinse off extra
fat with hot water Drain again.
Sprinkle chopped pork and grated cheese
over batter in pan.
Spoon remaining batter on top, spreading
lightly to cover
Bake at 400°F for 25 to 30 minutes.
Serve warm.
Nutrition information for 1 snack square (one main dish serving equals two snack squares)
Calories = 104 Carbohydrates = 11 granns Protein = 4 grams Fat = 5 grams Sodium = 170 milligrams
Grape Dumplings
Makes 8 servings
V2 cup water
1 tablespoon Oil
1 cup All-Purpose Flour
V2 teaspoon baking powder
3 cups Grape Juice
1 cup Corn Syrup
1. Mix water and oil together in a bowl.
2. Add flour and baking powder Mix into a stiff
dough.
3. Roll out very thin on a floured board. Cut into 8
pieces (about 2 inches long and V2 inch wide).
4. Bring grape juice and corn syrup to a boil in a
large saucepan.
5. Divide dough into eight pieces. Drop each one
into the grape juice mixture.
6. Boil 5 minutes, then simmer 10 minutes with a
lid on the pan.
As a change, try using V2 cup each of whole-
wheat and all-purpose flour instead of just all-
purpose flour
^^ ^^^ —
Nutrition information for 1 serving
Calories = 247 Carbohydrates = 56 grams Protein = 2 grams Fat = 2 grams Sodium = 52 milligrams
r ' f [ I I I I ( I i i t t t L k I t r r r
a Hi ii ii fli
Indian Pudding
m li
m m m
m m m
Makes 8 servings
2V2 cups Milk, made from nonfat dry milk powder
V2 cup Corn meal
V2 cup cold Milk, made from nonfat dry milk
powder
1 tablespoon margarine or Butter
V2 cup molasses
y2 teaspoon ginger
V2 teaspoon cinnamon
1. Heat 2V2 cups of milk to a simmer.
2. Mix together the other V2 cup cold milk with
cornmeal.
3. Add cornmeal mixture to warm milk, stirring
constantly
4. Cook 20 minutes, stirring frequently until
thickened.
5- Remove pudding from heat. Stir in butter,
molasses, and spices.
6. Pour into greased 1 -quart baking pan.
7. Bake at 325°F for 55 to 60 minutes. When a
knife is inserted and comes out clean, the
pudding is done. Cut into 8 squares
before serving. Serve warm.
Nutrition information for 1 square
Calories = 118 Carbohydrates = 22 grams Protein = 4 grams Fat = 2 grams Sodium = 81 milligrams
Lunch Box Cookie Bars
Makes 24 bars
1 cup Whole-Wheat Flour
V2 teaspoon baking soda
Va cup Dry Egg Mix
% cup Peanut Butter
V2 cup Corn Syrup
V2 teaspoon vanilla
V2 cup water
V2 cup Applesauce
1 V4 cups Rolled Oats or Rolled Wheat
Stir flour, baking soda, and dry egg mix
togetlier in a small bowl. Set aside.
Beat corn syrup, vanilla, water, and applesauce
with peanut butter
Add oats and flour mixture to peanut butter
mixture. Stir until well blended.
Pour batter into a lightly oiled and floured 9- by
13-inch pan.
Bake at 350°F for 25 minutes or until done.
Cool completely. Cut into 24 bars.
Nutrition information for 1 bar
Calories = 127 Carbohydrates = 17 grams Protein = 4 grams Fat = 5 grams Sodium = 77 milligrams
E: f V V V (' V F P P g: \' k k F- F h F F
Old-Fashioned Rice Pudding
Makes 8 servings, V2 cup each
1 can Apricots
% cup Dry Egg Mix
% cup water
2 teaspoons vanilla
3 cups fAWk, made from nonfat dry milk powder
2 cups cooked Rice
V2 cup sugar
V4 teaspoon salt
1 teaspoon cinnamon
2.
3.
4.
5.
6.
Drain apricots. Throw syrup away. Rinse
apricots with water. Drain again and set aside.
Measure and mix in one bowl the dry egg mix,
water, vanilla, milk, cooked rice, sugar, and
salt.
Pour into a lightly oiled iy2-quart baking dish.
Bake at 325°F for 1 hour
Remove from oven. Place drained apricots on
top. Sprinkle with cinnamon.
Bake 15 minutes more.
Serve warm. Store leftovers in the refrigerator for
up to 3 days.
n
Nutrition information for each y2-cup serving
Calories = 216 Carbohydrates = 37 grams Protein = 8 grams Fat = 4 grams Sodium = 204 milligrams
Peanut Butter Oatmeal Cookies
Makes 24 cookies
1 cup Whole-Wheat Flour
V2 cup Nonfat Dry Milk powder
1 teaspoon baking powder
% cup Dry Egg Mix
V2 cup margarine or Butter
V2 cup Peanut Butter
V2 cup Honey
1 teaspoon vanilla
V2 cup water
1 /4 cups Rolled Oats or Rolled Wheat
1 cup Raisins
1. Turn on oven to 375°F.
2. Measure flour, dry milk powder, baking powder,
and dry egg mix in a small bowl. Mix well. Set
aside.
3. In a large bowl, beat together butter, peanut
butter, honey vanilla, and water
4. Stir the flour mixture into the peanut butter
mixture. Mix well.
5. Stir in oats and raisins. Put teaspoons of batter
on a lightly oiled baking sheet. Flatten with a
fork dipped in water
6. Bake for 12 to 15 minutes.
Nutrition information for 1 cookie
Calories = 167 Carbohydrates = 22 grams Protein = 5 grams Fat = 8 grams Sodium = 98 milligrams
r r r r r v p' v v w v v i^' in it^ it- ik if fe
Vegetarian Bean Fiesta Cake
Makes 12 servings
1 can Vegetarian Beans
V2 cup sugar
Va cup margarine or Butter
^V2 teaspoons vanilla
1 can Applesauce
V4 cup Dry Egg Mix
1 cup All-Purpose Flour
1 cup Whole-Wheat Flour
1% teaspoons baking soda
2 teaspoons cinnamon
1 cup Raisins
V2 cup Peanuts, chopped
1. Turn on oven to 375°F. Lightly oil a 9- by 13-
inch pan.
2. Drain beans. Throw liquid away. Rinse beans
with water. Drain well. Mash and set aside.
3. Cream together sugar, margarine or butter and
vanilla.
4. Add beans, applesauce, and dry egg mix to
the sugar mixture. Mix well.
5. In a small bowl, mix together both flours,
baking soda, and cinnamon. Add to the sugar
mixture. Mix well.
6. Stir in raisins and nuts.
7. Pour batter into pan.
8. Bake for 30 minutes, or until top springs back
when lightly touched. Cool before serving.
Calories = 264
11
2.
Nutrition information for 1 serving
Carbohydrates = 45 grams Protein = 7 grams Fat = 8 grams
Sodium = 350 milligrams
Whole-Wheat Oil Piecrust
Makes 1 crust
V2 cup All-Purpose Flour
V2 cup plus 2 tablespoons Whole-Wheat Flour
V2 teaspoon salt
Vs cup Oil
2 to 3 tablespoons cold water
Measure both flours and salt into a bowi. Mix
well.
Add oil to flour nnixture. Mix until the flour fornns
into small bits, about the size of peas.
Sprinkle water into flour nnixture 1 tablespoon
at a time. After each tablespoon mix until flour
is moist. Stop adding water when dough
almost cleans the side of the bowl.
Gather dough together into a firm ball.
Press dough around pie pan.
Bake a shell with no filling at 475°F for 12 to 15
minutes. Bake a filled, one-crust pie using
recipe for the pie.
^ r r- P= P F P ^ P F P F P f"^ I" ^ ^
Makes 2 crusts
% cup All-Purpose Flour
1 cup Whole-Wheat Flour
1 teaspoon salt
V2 cup Oil
3 to 4 tablespoons cold water
1. Measure both flours and salt into a bowl. Mix
well.
2. Add oil to flour mixture. Mix until the flour forms
into small bits, about the size of peas.
3. Sprinkle water into flour mixture 1 tablespoon
at a time. After each tablespoon mix until flour
is moist. Stop adding water when dough
almost cleans the side of the bowl.
4. Gather dough together into a firm ball.
Divide dough in half.
5. Press half of dough around pie pan. Add filling.
6. Roll other half of dough on waxed paper
until the circle it makes is large enough to
cover pie pan.
7. Place circle of dough over filling in pie pan
with paper side up.
8. Peel off paper. Press the top and bottom
dough edges together
9. Trim edges and stick a fork into top crust 3
or 4 times.
10. Bake a filled, two-crust pie using recipe for the pie.
Nutrition information for Ve of a single pie crust (Double these numbers for a two-crust pie)
Calories = 133 Carbohydrates = 11 grams Protein = 2 grams Fat = 9 grams Sodium = 134 milligrams
Seven Ways To Eat for Better Health
Food alone cannot make you healthy. But good eating habits can help keep you and your family healthy.
There are seven ways to eat for better health. They all work together when you plan and cook meals to
keep balance, moderation, and variety in your diet. Follow the Seven Ways To Eat for Better Health listed
below:
1 . Eat a variety of foods.
No one food gives you all the nutrients you
need. It is important to eat many different kinds
of foods from every food group each day All
the food groups are listed in the chart on page
78.
2. Maintain desirable weight.
Being overweight can put stress on your body
and on the way it works. Being very overweight
also adds to your chances of getting some
diseases such as high blood pressure, heart
disease, common types of diabetes, and some
types of cancer.
4. Eat foods witti adequate starch and fiber.
Foods high in starch give you important
nutrients without too much fat or too many
calories. Fiber helps move food through the
digestive system.
5. Avoid too much sugar.
Sugary foods are often high in calories and low
in vitamins and minerals. Eating too much
sugar or too many sugary foods and sticky
sweets can lead to tooth decay
T 1 1 f 1
3. Avoid too much fat, saturated fat, and
cholesterol.
A diet high in fat, saturated fat, and cholesterol
may increase your blood cholesterol level. High
blood cholesterol levels can increase your
chances of getting heart disease. Diets high in
fat also tend to be high in calories. Too nfiany
calories can make you gain too much weight.
6. Avoid too much sodium (salt).
A lot of the sodium we eat comes from salt.
Too much sodium (salt) in the diet can be a
problem for people with high blood pressure, or
for people who have family members with high
blood pressure.
7. If you drink alcoholic beverages, do so in
moderation.
Alcoholic drinks are high in calories and low in
vitamins and minerals. Drinking too much
alcohol can lead to some types of liver disease
and cancer.
Plan Meals for Better Health
You can plan meals for better health. The helpful hints below put some of the Seven Ways To Eat for
Better Health into practice. They will help you keep balance, moderation, and variety in your diet.
Plan to Eat a Variety of Foods
■ Every food has different kinds and amounts
of nutrients, and other things we need to live
and grow. But no one food has all of them
together.
■ Your daily food choices should have foods
from all the food groups. Study the food
groups in the Pattern for Daily Food Choices
chart on page 78. Commodity foods are in all
the food groups.
■ Plan your daily food choices to include all
kinds of foods. Choose all kinds of foods
within each food group. Each day choose at
least the lower number of servings from each
food group in the Pattern for Daily Food
Choices chart.
Eat Foods with Adequate Starch and Fiber
■ Foods with fiber help all the food you eat to
move through your body.
■ You get fiber from foods with skins and seeds
such as beans, berries, whole-grain cereals,
cucumbers, potatoes, and squash, and foods
made with whole-grain flour.
■ Use half all-purpose flour and half whole-
wheat flour in recipes when you bake.
■ Some starchy foods are low in fat, such as
beans, bread, cereals, corn, macaroni,
potatoes, spaghetti, and rice. Serving butter,
other fats, or cream sauces with them also
adds fat and calories.
r c t t E~: r f t- f- i- e r r f i- r r r r r r r r r
Tl T 1 T 1 1 1 ^ H 1 H H
Maintain Desirable Weight
■ The key to staying at the right weight is
eating the right number of calories for the
energy you use up through physical activity
each day.
■ A "serving" has a different meaning to
everyone. Smaller servings have less calories
than larger servings of the same food. People
who need fewer calories need to eat smaller
servings.
■ Foods with a lot of fat, oil, or sugar and
alcoholic drinks can give you extra calories
you may not want or need.
If You Drink Alcoholic Beverages, Do So in
Moderation
■ Alcohol adds calories to your diet. Drinking
too much alcohol can cause you to gain
weight.
■ Drinking too much alcohol can also lead to
some types of liver disease and cancer.
■ Pregnant women who drink alcohol may harm
their unborn baby.
Cook For Better Health
You can cook for better health. The recipes in this book have already had some of the sugar, fat, and salt
taken out. The helpful hints below tell you how it was done. Try these hints yourself when you cook and
eat at home. The hints below put some of the Seven Ways To Eat for Better Health listed on page 72 into
practice.
Before You Cook
■ Drain canned vegetables. Throw away the
liquid. It has extra sodium (salt) in it. To get
rid of more salt, rinse the vegetables under
running water.
■ Drain canned fruits. Throw away the syrup. It
has extra sugar in it. To get rid of more sugar,
rinse the fruit under running water.
■ Grease baking pans with oil instead of
shortening. The oil is less saturated than
shortening, which makes it better for you.
rr f r f r d [I CF IT rF (7 rP IT rF
When You Cook
■ Cut down on the sugar used in recipes. You
can leave out some of the sugar in many
muffin, cookie, and cake recipes.
■ Use herbs and spices to flavor food, instead
of salt.
■ Cook pasta and rice without adding salt to
the water. The salt from other foods in the
recipe or meal can be enough.
■ Bake, broil, roast, or steam foods instead of
frying them. These ways of cooking food do
not use fat or oil.
■ Use oil instead of shortening if you have to
fry foods. Oil is less saturated than shortening.
rF re (i u (1 1^ \i n [u f
■ Chill a can of meat before you open it so the
fat gets hard. The fat will be easy to see after
you open the can. Take off the fat and use
just the meat and juices.
or
■ Drain the juices from canned meat that is at
room temperature. Throw away the juices. At
room temperature when the fat is soft, it is
not easy to remove fat from the juices. To
rinse off extra fat, rinse the meat with hot
water.
««««««««««« I
■ Reduce the amount of salt or leave it out of
recipes that use cheese, canned foods, and
food flavorings like Worcestershire or soy
sauce. These foods already have a lot of salt
in them.
When You Eat
■ Put only half the usual amount of sugar,
syrups, jams, or spreads on food.
■ Remove the salt shaker from the table. Flavor
food with spices instead of salt when you
cook.
■ Do not put the butter or margarine on the
table.
This chart shows a basic pattern for making healthy food choices every day. It shows you six different food
groups to choose from. It also gives the number of servings to eat and examples of a serving size. Plan
your daily meals to have at least the lower number of servings from each food group. Smaller serving sizes
are best for children and some adults who need fewer calories than other people.
Look closely. You will see that all your commodity foods fit into one or another of the food groups.
FOOD GROUP
SUGGESTED DAILY SERVINGS
WHAT COUNTS AS A SERVING
Breads, Cereals, and
Other Grain Products
Whole-grain
Enriched
6-11 servings from group
(Include several servings
of whole-grain products
daily.)
■ 1 slice of bread or tortilla
■ V2 hamburger bun or english muffin
■ a small roll, biscuit, or muffin
■ 3 to 4 small or 2 large crackers
■ V2 cup cooked cereal, rice, or pasta
■ 1 ounce of ready-to-eat breakfast cereal
Fruits
Citrus
Melon
Berries
Other fruits
2-4 servings from group
■ a whole fruit such as a medium apple,
banana, or orange
■ a grapefruit half or melon wedge
■ 3/4 cup of juice
■ V2 cup of berries
■ V2 cup canned or cooked fruit
■ Va cup dried fruit
g ^ {T fr fr fr fT PC (t fr fT fr fr 1^ fr (r (t r p ^
Vegetables
Dark-green leafy
Deep yellow
Dry beans and peas
Starchy
Other Vegetables
3-5 servings from group
(Include all types
regularly; use dark-
green leafy vegetables
and dry beans and peas
several times a week)
ji_a_s_JL
• « ■ I
Vi cup of canned or cooked vegetables
Vi cup of chopped raw vegetables
1 cup of leafy raw vegetables, such as
lettuce or spinach
Meat, Poultry,
Fish, and Alternates
(like eggs, beans and
peas, nuts and seeds)
2-3 servings from group
Amounts should total 5 to 7 ounces
of cooked lean meat, poultry, or fish a
day. Count 1 egg, cup cooked beans,
or 2 tablespoons peanut butter as
1 ounce of meat.
Milk, Cheese, and
Yogurt
2 servings from group
(3 servings for women
who are pregnant or
breastfeeding and for
teens; 4 servings for
teens who are pregnant
or breastfeeding.)
1 cup of milk
8 ounces of yogurt
V/2 ounces of natural cheese
2 ounces of processed cheese
Fats, Sweets, and
Alcoholic Beverages
Avoid too many fats
and sweets. If you
drink alcoholic
beverages, do so
in moderation.
1 teaspoon sugar, honey, or other
sweet spread
1 teaspoon oil, mayonnaise, or butter
1 tablespoon salad dressing or cream
cheese
1 slice bacon
2 tablespoons coffee cream or liquid
whitener
Meal Ideas
Commodity foods can fit into any family's way of eating. The meal ideas here show a few examples of how
eating different combinations of food can be a part of a good eating pattern.
The key to a good eating pattern is balance. Balance your choice of foods. If you serve foods that are
higher in fat, sugar, or salt, try to find others to serve that are lower in fat, sugar, or salt.
The number in the circle is the recipe number in this book.
Morning
Hot Cereal Mix ®
Granola ®
Better Than Just
Whole-Wheat
Cereal Muffins ®
Milk
Milk
Oatmeal ®
Oatmeal
Raisin Butter ®
Orange Juice
Grapefruit Juice
Milk
Pancakes ®
Fruit Julius (g)
Toast
Toast with butter
Tomato Juice
Grape Juice
Sweet Potato
Syrup @
Spread ®
Orange Juice
Mid-Day
Chicken One Whole-Grain Meat Macaroni Tasty Lima Bean Bean and Cheese
Pot ® Squares @ Cheese Sauce ® Soup ® Tortillas
f* f \' fr ff ff (f ff rr n fr (r ir fr (r rr fr rr [r \t ir fr fr fr
"1 1 -1
n ^ n ^
1 ^ 1 1 *t
4 4 4 « 1
Carina
1 dl II Id
Veaetable
Whole-Wheat Flour
Veaetable Salad (2^
L^UI 1 l|JIII I^O
Canned Pineaoole
Salad (§)
Tortillas (?) or rs^
Fruit Juice with Club
Pli im
r lull 1
Fri lit li lipp with
1 1 Ull UUIUC Willi
Anolpsaure
Cannpri Pparhp^
Vydl II IV^VJ 1 ^Clwl iwo
Soda
Applesauce ®
Club Soda
Milk
Evening
Stove-Top
Cold or Hot
All Commodities
Tuna Loaf ®
Spaghetti with
Tamale Pie ®
Macaroni and
Stew ®
Spinach
Vegetable
Cooked Wild
Meat Salad ®
Cornbread
Hot Spicy Fruit ®
Sauce (§)
Greens
Whole-Wheat Flour
Grape
Rice
Green Leafy Salad
Cornbread
Tortilla-
Dumplings @
Honey-Cornmeal
Cinnamon
No Fat ®
Drop Biscuits ©
Applesauce
Stewed Tomatoes
Choose snacks that will balance with your other daily food choices. Snacks can come from any food group.
Snacks to Try:
■ Tortilla ® or (3) with Raisin Butter @ ■ Green Pea and Cheese Salad @
B Whole-Grain Meat Squares (g) ■ Cheese Snack Wafers @
■ Fruit Milkshake @
Some Available Commodity Foods
The commodity foods you get are listed here in six different food groups so they are easy to find. The six
food groups are the same ones you see in the Pattern for Daily Food Choices chart on page 78.
Next to the name of the food, you will find other information: the package size you take home, the amount
inside the package, and the number of the recipe the food is used in.
Food Item Package Size(s) Amount You Get Recipe Number
Breads, Cereals, and Other Grain Products
Cereals - Ready to Eat 9, 29, 53, 54, 62
Different kinds of cereals are available during the year. The amount of cereal
in the box will depend on the type of cereal. Read the cereal box label.
Cornmeal 5-pound bag • 16 cups 1, 10, 63, 65
or
10-pound bag 32 cups
Farina 14-ounce box 3 cups 7, 8
' ^ ^ r r r r r r r r f p r r r r i: r r r r r r
1 1 T T 1
Flour, All-Purpose
Flour, Bread
Flour, Whole-Wheat
Macaroni
Spaghetti
Rice, White
Rolled Oats
T T T T -I T
5-pound bag
or
10-pound bag
5-pound bag
or
10-pound bag
5-pound bag
or
10-pound bag
1 -pound box
1 - pound box
2- pound bag
3- pound package
T T 'I ^ 31 ^
18 cups
36V4 cups
20 cups
40 cups
19 cups
373/4 cups
472 cups (uncooked)
472 cups (uncooked)
5 cups
I6V4 cups
<i ^ 4 4 « m
2, 3, 4, 9, 12, 62, 64,
69, 70
2, 3, 4, 7, 8, 9, 10, 11,
12, 63, 66, 68, 69, 70
25, 33
48
15, 30, 32, 35, 67
4, 5, 6, 7, 20, 63, 66,
68
Rolled Wheat
10-pound bag
4874 cups
4, 6, 66, 68
Continued
lUUU llt^lll
rMIIUUIIl TUU U7C7t
Fruits
Canned:
Mppiesauce
1 pUUI lU Odl 1
"1 3/. ii-vo
1 /4 uups
14, DO, oy
Mpncois
"i r\r\t mri oon
1 -pouna cdii
o lo 1 ^ pieces
1 C C7 CO C7
lO, O/, DO, D/
Fruit Cocktail
1 -pound can
1% cups fruit
Peaches
1 -pound can
or
1 -pound 13-ounce can
1 Va cups fruit
13, 57, 60
2y8 cups fruit
Pears
1 -pound can
6 to 10 halves
13, 57
Pineapple
1 -pound 4-ounce can
2 cups fruit
or
10 slices
57
Plums
1 -pound can
2 cups halves
14, 57, 59
r r r f r r r ^ r r r » » * I r F k k g
Dried:
Prunes
Raisins
Juice:
Apple
Grape
Grapefruit
Orange
Pineapple
Tomato
1 -pound package
1 -pound package
46-ounce can
46-ounce can
46-ounce can
46-ounce can
46-ounce can
46-ounce can
272 cups
3 cups
5% cups
5% cups
5% cups
5% cups
5% cups
5% cups
6,7
6, 7, 9, 11, 14, 50, 68,
69
57, 58
52, 57, 58, 64
57, 58, 60
5, 19, 50, 57, 58
19, 57, 58
Continued
Some Available Commodity Foods (Continued)
Food Item
Package Size(s)
Amount You Get
Recipe Number
Vegetables
Carrots
1 -pound can
2 cups
23, 25, 26, 27, 31, 41,
42, 49
Corn, whole kernel
1 -pound can
2 cups
23, 25, 36, 41, 49
Corn, cream-style
1 -pound can
2 cups
20, 31, 37, 38
Green Beans
1 -pound can
2 cups
17, 23, 31, 41, 42, 48, 49
Peas
1 -pound can
2 cups
18, 25, 33, 37, 49
Potatoes, whole
1 -pound can
8 to 1 2 pieces
22, 31, 38, 39, 41, 42
Pumpkin
1 -pound can
2 cups
1 1
Spinach
1 -pound can
2 cups
lb, ou, jy
Sweet Potatoes
1 -pound can
1% to 2 cups
19, 21, 51
Tomatoes
1 -pound can
2 cups
17, 23, 24, 28, 29, 33,
36, 40, 41 , 42, 48
ipi is r r
r V p c c
r r r r r
1 1 1 ( . r r
Tomato Sauce 15-ounce can 2 cups 31, 35, 45, 46
Dehydrated Potatoes 1 pound package 9 cups 8, 16, 26, 35, 39
Meat, Poultry, Fish, and Alternates
Beef 29-ounce can
Chicken 29-ounce can
Luncheon Meat
Meatball Stew
Pork
Salmon
Tuna
Turkey
30-ounce can
24-ounce can
29-ounce can
15y2-ounce can
12y2-ounce can
29-ounce can
3V2 cups
3 cups
3V2 cups
3 cups
4 cups
2V3 cups
2 cups
3 cups
33, 35, 41, 43
24, 25, 26, 27, 35, 37,
41, 43
26, 31, 35, 41
28, 42
26, 33, 34, 35, 41, 43,
63
25, 29
25 32
25, 27, 35, 41, 43
Continued
Food Item Package Size(s) Amount You Get Recipe Number
Dry Beans and Peas 40
Pinto
Pink
Small Red
Pea (navy)
Great Northern
Kidney
Baby Lima
Blackeye
2-pound bag
^i-pouna uag
2-pound bag
2-pound bag
2-pound bag
2-pound bag
2-pound bag
2-pound bag
1272 cups cooked
1^/2 cups cooKea
1 1 V2 cups cooked
1172 cups cooked
13 cups cooked
1272 cups cooked
12 cups cooked
14 cups cooked
Dry Egg Mix
6-ounce bag
172 cups
(= 6 large eggs)
4, 8, 11, 20, 27, 28, 30,
32, 67
Peanut Butter
2-pound can
372 cups
34, 51, 66, 68
Peanuts
12-ounce can
274 cups
6, 7, 11, 69
Vegetarian Beans
1 -pound can
2 cups
36, 61, 69
S h ^ K S E E E F t C C C L L C f T ( I P'
Milk, Cheese, and Yogurt
Dry Milk
1 -pound 9-ounce box
or
4-pound box
9 cups
24 cups
2, 3, 4, 6, 7, 12, 38, 39,
44, 55, 58, 59, 65, 67,
68
Evaporated Milk
12-ounce can
172 cups
30, 32, 37, 38, 56
Processed Cheese,
American
2-pound box
or
5-pound box
8 cups
20 cups
16, 17, 18, 24, 25, 26,
27, 28, 30, 32, 36, 47,
62, 63
Fats and Sweets
Butter
1 pound
2 cups
62, 68
Corn Syrup
16-ounce bottle
or
24-ounce bottle
2 cups
64, 66
3 cups
Honey
24-ounce container
or
3-pound container
2 cups
6. 68
4 cups
Oil
48-ounce bottle
6 cups
11, 70
Shortening
3-pound can
6 cups
2, 12
12
-7'
How Much or How Many Are There?
It might help you to know how much food is in the box, bag, or package. Also, when you cook a food, the
amount you get may be different from what you put into the pot. This list will help take the guesswork out
of judging amounts of foods.
1 cup beans, dry
1 slice bread
1 pound brown sugar
1 pound butter or margarine
1 stick butter or margarine
1 pound cheese
1 -pound, 13-ounce can fruit and juice
1 -pound, 4-ounce can fruit and juice
1 -pound can fruit and juice
1 pound flour
1 cup macaroni, dry
about 2% cups, cooked
y4-cup dry bread crumbs
2 cups
2 cups or 4 sticks
y2 cup or 8 tablespoons
4 cups, grated
about 372 cups
about 2V2 cups
about 2 cups
4 cups, sifted
2V2 cups, cooked
f E p: ^ 1 r r j ^ e ^
p ^ ^ IT E r r r r r c ET rr
1 small onion
1 medium onion
1 large onion
1 pound powdered sugar
1 pound raisins
1 cup rice, uncooked
1 pound sugar
1 -pound can vegetables
about Va cup
about V2 cup
about 1 cup
3% cups
3 cups
374 cups, cooked
2 cups
about 2 cups
Making Convenience Foods From Commodities
Convenience foods are foods ready to use at the time you need them. Some of your commodity foods can
be made into foods almost like store-bought convenience foods. Listed below are some store-bought
convenience foods that are easy to make from commodity foods at home:
Store-Bought Convenience Foods
Frozen Whipped Topping
Bisquick Mix
Cream
Bread Crumbs
Pancake Syrup
Shake 'n Bake
Ketchup
Commodity Convenience Foods
Dairy Whipped Topping, recipes 55 and 56
Master Mix, recipe 12
Evaporated Milk
Plain Ready-To-Eat Cereal (crushed, dry
unsweetened) seasoned with herbs
Crunchy Toppings, recipe 53
Grape Juice Syrup, recipe 52
Crispy Coating, recipe 54
Catsup, page 93
n
Using One Food in Place of Another
If You Do Not Have:
Use:
All-Purpose Flour (1 cup)
Bread Flour (1 cup)
Brown Sugar (1 cup)
Butter or Margarine (1 cup)
y2 cup all-purpose flour, plus V2 cup whole-wheat flour
or
1 cup bread flour (for breads only)
or
1 cup plus 2 tablespoons cake flour (for cakes and cookies only)
V2 cup bread flour, plus V2 cup whole-wheat flour
1 cup granulated sugar, plus 1 tablespoon molasses, plus V2
teaspoon baking soda
1 cup shortening, plus V2 teaspoon salt
or
1 cup oil, if the recipe calls for melted butter or shortening
I [■ !■ [■ \m li
^ 1 ^ Tl
Buttermilk or Sour Milk (1 cup)
Cake Flour (1 cup)
Catsup or Chili Sauce (1 cup)
Cornmeal (1 cup)
Cornstarch (1 tablespoon)
Cream (1 cup)
Dry Mustard (1 teaspoon)
1 tablespoon vinegar or lemon juice, plus enough sweet milk to
make 1 cup. Stir and let stand at room temperature 5 minutes,
or
1 cup plain yogurt
1 cup all-purpose flour minus 2 tablespoons
1 cup tomato sauce, plus V2 cup sugar, plus 2 tablespoons
vinegar (use only in a cooked mixture)
1 cup farina
2 tablespoons flour (for thickening only)
1 cup evaporated milk
1 tablespoon prepared mustard
Continued
Using One Food in Place of Another (Continued)
If You Do Not Have:
Use:
Fresh Egg (1)
Lemon Juice (1 teaspoon)
Miilc (1 cup)
Molasses (1 cup)
Powdered Sugar (2 cups)
Raisins (1 cup)
Rolled Oats (1 cup)
Va cup dry egg mix, plus cup water. Take out Va teaspoon of
salt from recipe.
V2 teaspoon vinegar
V2 cup evaporated milk, plus V2 cup water
or
Vs cup dry milk powder, plus 1 cup water
1 cup honey
Using blender, blend 1 cup granulated sugar until it looks like
powder.
1 cup prunes, cut up coarsely
1 cup rolled wheat
i B @ !■ ra n
n « n II (■ n II n n n n H (■
-1 ^ nl -I Tl *1 *l
Sugar (1 cup)
Tomato Juice (1 cup)
Unsweetened Chocolate
(1 ounce)
Vegetable Shortening (1 cup)
Whole-Wheat Flour (1 cup)
■ 1 cup corn syrup and take out Va cup liquid from recipe
or
■ Add % cup honey and take out Va cup liquid from recipe and add
V4 teaspoon of baking soda.
or
■ V2 cup of honey plus V2 cup of sugar. Take out 2 tablespoons of
liquid from recipe. If baking, bake at 325°Fi not 350°F
■ V2 cup tomato sauce, plus V2 cup water
■ 3 tablespoons cocoa, plus 1 tablespoon oil
■ Va cup oil
■ Va cup corn meal,
or
■ 1 cup ground rolled oats,
or
■ V2 cup all-purpose flour, plus V2 cup whole-wheat flour
Spices and Other Foods To Have on Hand
This is a list of spices and other foods you will need at home to make the recipes in this book.
BEVERAGES
HERBS and SPICES
VEGETABLES
OTHER FOODS
basil, dried
hot sauce
cabbage
baking powder
bay leaves
nutmeg
celery
baking soda
black pepper
onion powder
green pepper
cornstarch
cayenne pepper
parsley flakes
onion
lemon juice
chili powder
salt
pimiento
margarine
cinnamon
vanilla
mayonnaise-type
cloves
salad dressing
cumin
molasses
curry powder
mustard
garlic, fresh cloves
pickle relish
garlic, powder
sugar
ginger
vinegar
green chilies
Worcestershire sauce
hot pepper flakes
club soda
p p F
Recipe Index
-A-
All Commodities Stew 41
-B-
Barbeque Sauce 46
Bean Dip 61
Better Than Just Oatmeal 5
BREAKFAST
Better Than Just Oatmeal 5
Cereal Muffins 9
Cornmeal - Whole-Wheat Muffins 10
Granola 6
Honey-Cornmeal Drop Biscuits 1
Hot Cereal Mix 7
Pumpkin Muffins 11
Whole-Grain Meat Squares 63
Whole-Wheat Flour Tortillas 2
Whole-Wheat Flour Tortillas - No Fat 3
Whole-Wheat Oatmeal Pancakes 4
-G-
Granola 6
Grape Dumplings 64
Grape Juice Syrup 52
Green Bean Casserole 17
Green Pea and Cheese Salad 18
-H-
Honey-Cornmeal Drop Biscuits 1
Hot Cereal Mix 7
Hot Spicy Fruit 13
Indian Pudding 65
-L-
Lunch Box Cookie Bars 66
-M-
Meataroni 33
r r r r r r r c c e r
-c-
Cereal Muffins 9
Cheese Sauce 47
Cheese Snack Wafers 62
Cheesy Baked Potatoes and Spinach 16
Chicken Enchilada Casserole 24
Chicken One Pot 37
Cold or Hot Macaroni and Meat Salad 25
Corn Chowder 38
Cornmeal - Whole-Wheat Muffins 10
Crispy Coatings 54
Crunchy Toppings
For Vegetables or Main Dish Casseroles . . 53
For Desserts 53
-F-
Farina Dumplings 8
Fruit Freeze 57
Fruit Julius 58
Fruit Milkshake 59
Meatball Stew Plus 42
Meat, Cheese, and Potato Pie 26
Meat Gravy 43
Milk Gravy 44
-N-
No-Fuss Turkey or Chicken Pie 27
-O-
Old-Fashioned Rice Pudding 67
One-Pan Mexican-Style Meat Bake 28
-P-
Peanut Butter Oatmeal Cookies 68
Pineapple or Orange Sweet Potatoes 19
Plum Applesauce 14
Porcupine Patties 35
Pork in Peanut Butter Sauce 34
Pumpkin Muffins 11
-Q-
Quick Potato and Spinach Soup 39
Continued
Recipe Index (Continued)
-R-
Raisin Butter 50
Rice and Fruit Pudding 15
-S-
Salmon Tomato Loaf 29
Savory Spinacin Squares 30
Scalloped Corn 20
Six In One 31
SNACKS
Bean Dip 61
Better Than Just Oatmeal 5
Cereal Muffins 9
Cornmeal - Whole-Wheat Muffins 10
Fruit Freeze 57
Fruit Julius 58
Fruit Milkshake 59
Granola 6
Honey-Cornmeal Drop Biscuits 1
bibibiLit.;.[.LL
-T-
Tasty Lima Bean Soup 40
Tomato Gravy 45
Top-of-the-Stove Scalloped Potatoes 22
Tuna Loaf 32
-V-
Vegetable Salad 23
Vegetable Sauce 49
Vegetarian Bean Fiesta Cake 69
-W-
Whipped Topping for Desserts Made With
Nonfat Dry Milk 55
Whipped Topping Made With
Evaporated Milk 56
Whole-Grain Meat Squares 63
Whole-Wheat Flour Tortillas 2
Whole-Wheat Flour Tortillas - No Fat 3
Plum Applesauce 14
Pumpkin Muffins 11
Whole-Grain Meat Squares 63
Whole-Wheat Flour Tortillas - No Fat 3
Spaghetti Sauce 48
Stove-Top Tamale Pie 36
Sweet Potato Cups 21
Sweet Potato Spread 51
Whole-Wheat Master Mix 12
Whole-Wheat Oatmeal Pancakes 4
Whole-Wheat Oil Pie Crust 70
Winner's Party Home Brew 60
Acknowledgments
We owe many thanks to individuals and tribes all over the country who sent us recipes for this book. The
names of those people are listed inside the back cover.
The following persons were responsible for the preparation of this book:
Nancy W. Gaston, M.S., R.D., Nutrition and
Technical Services Division, Food and Nutrition
Service, U.S. Department of Agriculture and
Joanne M. Proulx, Chief, Nutrition and Dietetics
Training Program, Indian Health Service, U.S.
nutrition workers Darlene Glass, Shirley Marley,
and Edna Dew.
Department of Health and Human Services are
coauthors of this book.
Jean M. Wirtz, M.S. and Beverly Westmoreland
provided editorial assistance.
Special thanks are given to the following persons
for their special contributions:
Recipe Testing
Site #1 - Joanne M. Proulx, Chief, Nutrition and
Dietetics Training Program, Indian Health Service
and staff.
Site #2 - Mark Keely, R.D., Nutritionist, Cherokee
Nation Donated Foods Program and community
The nutrient analysis was completed using the
Recipe Report Program, version 2, developed at.
the Human Nutrition Information Service, U.S.
Department of Agriculture.
Cover design assistance was given by the
Maryland Chapter of the North American Indian
Women's Association.
This is an equal opportunity program. If you
believe you have been discriminated against
because of race, color, national origin, sex, age,
political beliefs, religion, or handicap, write
immediately to the Secretary of Agriculture,
Washington, D.C. 20250.
- r:; r:; c E e & n e
People and Tribes Who Sent Us Recipes
All of the people, tribes, and organizations who sent us recipes for this recipe book are listed below. We thank
all of them for their recipes and cooking ideas.
Nora Bashian
Brenda Broussard
JoAnne Butterbaugh
Esther Chee
Marie D. Cooper
Lois Daike
Gale E. Dills
Cris Fogelman
Loris Freier
Donna Household
Chris Howard
Susan Kunz
Joan LePebvre
Nancy Leidenfrost
Claudia S. Lena
Kristen McKie
Patricia S. Mead
Gail Melton
Helen Morgan
Elizabeth Nobmann
Dorothy Porter
Ava Rodgers
Sister Anna Rose Ruhland
Reba Walker
Diane Weis
Miranda Yang-Oshida
Aberdeen Area Public Health, Indian Health Service
California Raisin Advisory Board
Claremore PHS Indian Hospital, Diabetes Program
Five Sandoval Pueblos, Inc.
Food Distribution Division,
Food and Nutrition Service, USDA
Gila River Indian Community
National Honey Board
New York City Department of Health,
Bureau of Nutrition
Nutrition and Dietetics Training Program, Indian Health
Service
Oklahoma City Area Public Health Service, Indian
Health Service
Santa Fe PHS Indian Hospital
Seattle Indian Health Board
United Tribes of Kansas and Southeast Nebraska, Inc.
White Earth Reservation, Food Distribution Program
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